Menu planner: Spice up your day with grilled mojo chicken

Grilled mojo chicken. | Perdue

Grilled mojo chicken with pineapple salsa

Makes 6 servings

Preparation time: 20 minutes; marinating time: 2 hours

Cooking time: about 18 minutes; standing time: 2 to 3 minutes

INGREDIENTS

1 (1.5-pound) package individually wrapped chicken breast portions

1 (20-ounce) bottle mojo criollo citrus marinade or marinade of your choice

1 1/4 teaspoons adobo seasoning

8 rings fresh pineapple, sliced 1/2 inch thick

1 cup chopped tomato

1/4 cup finely chopped red onion

3 tablespoons finely chopped cilantro

2 tablespoons finely chopped jalapeno pepper, if desired

1 tablespoon extra-virgin olive oil

1 tablespoon fresh lime juice

1/4 teaspoon coarse salt

In a resealable plastic bag, combine chicken and marinade. Toss to coat; marinate in refrigerator 2 hours. Heat grill or grill pan to medium-high heat. Remove chicken from marinade, discard marinade and let extra marinade drip off. Season chicken with adobo seasoning; grill 3 to 5 minutes per side. Chicken is done when it feels firm to touch and internal temperature reaches 170 degrees. Remove chicken from grill; let stand 2 to 3 minutes before serving.

Grill pineapple about 4 minutes per side or until charred. Transfer pineapple to cutting board and chop into chunks. In medium bowl, stir pineapple, tomato, onion, cilantro, jalapeno, oil, lime juice and salt until combined. Top chicken with salsa and serve.

Per serving: 205 calories, 25 grams protein, 5 grams fat (24% calories from fat), 1 gram saturated fat, 14 grams carbohydrate, 73 milligrams cholesterol, 847 milligrams sodium, 2 grams fiber.

Carb choices: 1.

Italian vegetable pasta bake

Makes 8 servings

Preparation time: 20 minutes

Cooking time: 20 to 25 minutes, plus pasta

INGREDIENTS

3 cups mostaccioli pasta (or any small tube pasta)

1 (25- to 28-ounce) jar no-salt-added or regular marinara sauce

1 teaspoon dried basil

4 ounces shredded part-skim mozzarella cheese, divided

8 ounces fresh mushrooms, sliced

1 medium yellow squash, halved lengthwise and thinly sliced

1 medium zucchini squash, halved lengthwise and thinly sliced

1 small green bell pepper, thinly sliced

Heat oven to 375 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Cook pasta according to directions; drain. In a large bowl, combine cooked pasta, pasta sauce, dried basil, 1/2 cup mozzarella, mushrooms, yellow squash, zucchini and bell pepper; mix well. Spoon into baking dish; sprinkle with remaining cheese. Bake 20 to 25 minutes or until thoroughly heated.

Per serving: 228 calories, 11 grams protein, 4 grams fat (15% calories from fat), 1.6 grams saturated fat, 38 grams carbohydrate, 9 milligrams cholesterol, 165 milligrams sodium, 3 grams fiber.

Carb choices: 2.5.

Mexican shrimp and vegetable kebabs

Makes 4 servings

Preparation time: 15 minutes, plus refrigeration time

Cooking time: less than 10 minutes

INGREDIENTS

Juice of one lemon

2 tablespoons olive oil

1 tablespoon chili powder

1/2 teaspoon cumin

1/2 teaspoon garlic powder

1/2 teaspoon dried oregano

1/4 teaspoon coarse salt

1 pound large uncooked shrimp, peeled and deveined

5 cups assorted vegetables, such as zucchini (cut into 1/2-inch pieces), onions (cut into 1/2-inch wedges), whole mushrooms, bell peppers (cut into 1-inch pieces)

In a medium bowl, combine lemon juice, olive oil, chili powder, cumin, garlic powder, oregano and salt; mix well. Add shrimp to marinade, toss to coat, cover and refrigerate 15 minutes. Thread 4 metal skewers alternately with shrimp and vegetables. Broil or grill 7 to 8 minutes, turning frequently, or until the shrimp are cooked and vegetables are tender.

Per serving: 181 calories, 18 grams protein, 9 grams fat (42% calories from fat), 1.2 grams saturated fat, 10 grams carbohydrate, 143 milligrams cholesterol, 415 milligrams sodium, 2 grams fiber.

Carb choices: 0.5.

Linguine with tuna

Toss 2 (6-ounce) cans of drained and flaked albacore tuna with hot cooked linguine, fresh lemon juice, chopped fresh parsley and freshly ground black pepper. Serve with salad greens and baguette.

Lemon pepper spinach salad with chicken

For the dressing: Whisk 1/4 cup olive oil, 1 tablespoon lemon juice and 1/2 teaspoon lemon pepper seasoning in small bowl. Heat another tablespoon olive oil in large nonstick skillet on medium-high. Sprinkle bite-size chicken breast pieces (1 pound total) with 1 teaspoon lemon pepper seasoning and add to pan. Cook chicken, stirring, 5 minutes or until cooked through; cool slightly. Toss 1 (5-ounce) package baby spinach leaves with dressing in large bowl. Top with chicken, 1 cup (leftover) sliced strawberries, 1/4 cup toasted sliced almonds and 1/4 cup crumbled cooked bacon.

Chicken Mexi-melt

In a medium bowl, combine 2 1/2 cups chopped cooked chicken, 1/2 cup finely chopped carrots, 1 (1.25-ounce) envelope reduced-sodium taco seasoning; mix well. For each serving, place 1 whole-grain tortilla (of 12 total) on a microwave-safe plate. Spread with 1 tablespoon mild picante sauce. Top with about 1/4 cup chicken mixture and 2 tablespoons shredded reduced-fat Monterey jack cheese; repeat layers two more times. Microwave 1 serving at a time on high (100% power) 2 1/2 to 3 minutes or until cheese is melted. Cut into wedges and serve immediately.